Carmel Cowboy Transformation Log

[Carmel cowboy]

Here is my back workout from last week
1) bent over rows- (135lbsx20reps,185x15reps)225lbsx15reps,275lbsx8re ps,295lbsx8reps,275lbsx8reps
2) cable pullovers- (50lbsx20reps)80lbsx15reps,90lbsx15reps,100lbsx12r eps
3) uni lateral hammer strength row-(I just add up the plates on one side)45lbsx20reps,135x12reps,225lbsx8reps,225lbsx8 reps
4) lat pulldowns- 200lbsx12reps,220lbsx10reps,235lbsx8reps,250lbsx6r eps
5) rack pulls- inspired by jmb and ironlifter36!!! 135lbsx15reps,225lbsx15reps,315lbsx15reps!
6) standing calf raise- 5 sets of 15 reps with 220lbs. Knee was a little sore!
Here is today's workout 2/28
1) bent over row- (barx20 reps,95lbsx20)225lbsx15reps, 275lbsx12reps, 295lbx8reps, 295lbsx8reps
2) cable pullovers- 50lbsx20reps,80lbsx20reps,90lbsx15,100x10reps
3)lat pulldowns- 100lbsx20reps,220lbsx12,250lbsx8,250lbsx6 starting to feel low carbs
4)hammer strength uni lateral row-45lbsx20reps, 90lbsx12reps, 135lbsx8reps, 180lbsx6reps
This was a tuff workout not only cause of the weight but also cause it's my second low day at 75 grams of carbs! Strength is still up even after two low days and I am happy with my performance today! I also did biceps after back cause of my new split.

 

[Carmel cowboy]

Your warm up set of rows is my working set... lol! Strong as a mutherfucker! Keep it up bro, those tough ass workouts are the best though, I love getting through the toughest of them thinking I cant make it, and then proving I can. Those are the moments that make you!

I agree bro!! The weight never lies and will always tell you where your at mentally!! I love the dialogue with myself before a heavy set!!! I laugh at the doubt and have been proving it wrong for a long time! Mind tells the body what to do!!

 

[svanimost]

With your carbs below 90 , What are taking in calorie wise??? Protein & Fats too ???

 

[Carmel cowboy]

With your carbs below 90 , What are taking in calorie wise??? Protein & Fats too ???

On low carb days my calories are approx 2300cal. On high days I am approx 2590cal. Protein is 300grams over 7 meals, fat is approx 90 grams over 7 meals.

 

[Carmel cowboy]

With your carbs below 90 , What are taking in calorie wise??? Protein & Fats too ???

For me the numbers are important meaning my calories and macros to make up those calories but more important than those numbers is how my body is responding!!! 1) am I heading towards my goal with the timeline that I pick? 2) how is my energy and strength to do the required task to get me to that goal? When I was younger I could cut and get shredded on as high as 275-300 grams of carbs a day! I adjust to how my body is responding! I just go along for the ride and steer in the direction I want it to go!

 

[NarcissisticMach]

Here is my back workout from last week
1) bent over rows- (135lbsx20reps,185x15reps)225lbsx15reps,275lbsx8re ps,295lbsx8reps,275lbsx8reps
2) cable pullovers- (50lbsx20reps)80lbsx15reps,90lbsx15reps,100lbsx12r eps
3) uni lateral hammer strength row-(I just add up the plates on one side)45lbsx20reps,135x12reps,225lbsx8reps,225lbsx8 reps
4) lat pulldowns- 200lbsx12reps,220lbsx10reps,235lbsx8reps,250lbsx6r eps
5) rack pulls- inspired by jmb and ironlifter36!!! 135lbsx15reps,225lbsx15reps,315lbsx15reps!
6) standing calf raise- 5 sets of 15 reps with 220lbs. Knee was a little sore!
Here is today's workout 2/28
1) bent over row- (barx20 reps,95lbsx20)225lbsx15reps, 275lbsx12reps, 295lbx8reps, 295lbsx8reps
2) cable pullovers- 50lbsx20reps,80lbsx20reps,90lbsx15,100x10reps
3)lat pulldowns- 100lbsx20reps,220lbsx12,250lbsx8,250lbsx6 starting to feel low carbs
4)hammer strength uni lateral row-45lbsx20reps, 90lbsx12reps, 135lbsx8reps, 180lbsx6reps
This was a tuff workout not only cause of the weight but also cause it's my second low day at 75 grams of carbs! Strength is still up even after two low days and I am happy with my performance today! I also did biceps after back cause of my new split.

Killer back workout man. I'm gonna have to throw rack pulls in one of these days.

 

[Carmel cowboy]

Day 29 wake up 6:30am. 2 scoops of aminos. Today is a day off from weights and doing a short HIIT workout! I plan to start my HIIT workouts on the bike. When doing HIIT training I try to pick the mode based off of how my knee and back feel doing that paticular exercise and I always pick exercise allow me to use major muscle groups and hip flexion.
Today is a high day and will be at 145 grams of carbs. My weight this morning was 217.2lbs so withe adding those 50 grams of carbs 25 to low and 25 to high my weight loss has slowed down some and is exactly what I want! For me the week 4 and on mark of cut is when I really try to stay around a pound a week. That the time frame that I really start to notice a difference in my physique and can run a higher risk of wasting muscle!

 

[Carmel cowboy]

Killer back workout man. I'm gonna have to throw rack pulls in one of these days.

Thanks bro! Definetly try the rack pulls! Start light and get the form if you have never done them before

 

[Carmel cowboy]

Over the next couple of weeks I will be adding in 1 or 2 more servings of steak per week. For me I hold more density when I eat steak. So here are my meals prior to HIIT session on the bike.
Meal 1- 6 egg whites
3 oz of turkey
1/2 cup of oatmeal
1/4 cup of blueberries
Meal 2- 2 scoops of whey protein
Meal 3- 6oz chicken breast
1 cup of rice
1/2 cup of broccoli

 

[Carmel cowboy]

The only change I made to the original plan is doing the HIIT workout fasted! I am going to hold off on that for a week or so pending the response I am getting. My reason for deciding to not do the HIIT fasted is because I like the my weight loss has slowed down and I know from past experience when I implement HIIT into my program I really start to drop fat!!

 

[Carmel cowboy]

Sprints were really challenging!! Did a warm up of joint rotations and bike for 5 mins. Then did 4 sets of 30 reps of crunches on ab bench. Then back on the bike to start sprints. Level 4, rpm 160+, sprint time was 30secs and rest time was 1 min. Did 8 sprints total. To cool down I walked on treadmill for 10 mins then did my stabilizing exercises! Great challenging workout!

 

[Carmel cowboy]

Nice workout. Sounds like you got the blood pumping haha.

Pumping?!? Shit I was up to 178 bpm!!!

 

[Carmel cowboy]

Meal 4- 2 scoops of whey protein
16oz of water
Meal 5- 6oz chicken breast
1 cup of rice
Meal 6- 6oz turkey burger
1/2 cup of rice
Meal 7- 7 egg whites
3 oz turkey
Mushrooms spinach

 

[Carmel cowboy]

Day 30- wake up 5:30am had my usual 2 scoops of aminos. today is another high day for me and for a workout it's legs. Will post my complete leg workout later on. Here is my nutrition so far today
Meal 1- 2 protein pancakes
8 egg whites
Meal 2- 2 scoops of whey protein
16oz of almond milk
Meal 3- 6oz of steak
1 cup of rice
1/2 cup of steamed broccoli

 

[Carmel cowboy]

Leg workout today and not going to compare to workout prior to deload cause the intensity of my leg workouts are always subject to how my back and knee feels. Will definetly go heavy with hamstrings and as always start with them. So will post my hamstring workout prior to deload and see how my strength is doing.

 

[Carmel cowboy]

Leg workout- warm up was as usual joint rotations and 10 mins on bike. I also did a few exercise for my lower back before starting workout.
1)Adduction- 3 sets of 20 reps
2)abduction- 3 sets of 20 reps
3) prone leg curl- (warm up 65lbsx20reps,80lbsx20reps,110lbsx15reps) 155lbsx12reps, 170lbsx8reps, 185lbsx6reps
4) seated leg curl- (90lbsx20reps, 120lbsx20reps)150lbsx12,170lbsx8reps, 190lbsx4reps paused for 15sec and hit 2 more reps!
5) standing single leg curl- 40lbsx15reps, 50lbsx12,60lbsx8,70lbsx6reps
6) barbell squats-(barx20reps,135lbsx20reps)225lbsx10reps(really feeling tired at this point knee is ok but my energy is getting tapped. Took about a 2 min break and had a conversation with myself and decided I needed to do something to prove to myself I can keep going!! Decided I would stay with 225lbs so I didn't irritate my knee but I was going to double the reps)225lbsx 20 reps sat at the bottom of last two reps to convince myself that it was light! 225lbsx20reps!!!
7) leg extensions- 70lbsx30reps for 5 sets
8) light dumbell front squats- 50lbsx15reps for 3 sets.
9) standing calf raises- 150lbsx20reps for 5 sets.
Bike- level 1 for 15 mins just to cool down! Tuff workout not only physically but mentally!! Several times after first set of squats I want to take a plate off!!

 

[ironlifter36]

That's some volume there. Great work bro, killing it and setting the bar high!

 

[Carmel cowboy]

That's some volume there. Great work bro, killing it and setting the bar high!

Thank you!! Keep pushing one day one rep at a time!!!

 

[Carmel cowboy]

Meal 4- 2 scoops of whey
Meal 5- 6oz chicken breast
1cup of rice
Meal 6- 6oz pork loin
1/2 cup rice
Meal 7- 6 egg whites
1/2 cup of broccoli
1/4 cup of red pepper
3 oz of turkey

 

[Carmel cowboy]

Day 31 wake up 6am. Today is shoulders and abs. Will post complete workout and food for the day. My next weigh in will be sat and 1 week after adding in the 50 grams of carbs. Interested to see what I weigh in at. As of today I am down about 1 pound for the week and have a low day today.